Workouts

Run 1 mile for time

Rest day or make-up day

__________

Struggling with toes-to-bars? Read How to Get Your Toes to the Bar from CrossFit.com.

Workout

0:00 - 15:00:
Find a 1 rep max overhead squat

15:00 - 30:00:
Find a 3 rep max front squat

30:00 - 45:00:
Find a 5 rep max back squat

Workout

For time:
800m run
25 power cleans (135/95 lbs.)
600m run
20 power cleans
400m run
15 power cleans
200m run
10 power cleans

Workout

4 rounds for time of:
15/12 cal row
15 dumbbell thrusters (50/35 lbs.)

Rest day or make-up day

__________

Watch Health Tip: The State of Primary Care from CrossFit.com.

Workout

As many rounds as possible in 4 mins. of:
30 double-unders
10 push-ups
6 deadlifts (185/135 lbs.)
Rest 2 mins.
As many rounds as possible in 4 mins. of:
30 double-unders
10 push-ups
4 deadlifts (225/155 lbs.)
Rest 2 mins.
As many rounds as possible in 4 mins. of:
30 double-unders
10 push-ups
2 deadlifts (275/185 lbs.)

Workout

For load:

Every 30 sec. for 20 mins. perform 1 squat clean

Workout

Perform one Tabata interval of each movement:
Kettlebell swings (62/44 lbs.)
Pull-ups
Dumbbell push presses (35/25 lbs.)
Slam balls (30/20 lbs.)
Dball over-the-shoulder (100/70 lbs.)

A Tabata interval is 8 rounds of 20 sec. of work followed by 10 sec. of rest.

Rest day or make-up day

__________

Read The Method to Programming the CrossFit Games.